Sauté the seitan and onion in olive oil, until onions are translucent. Add the carrots and potatoes and sauté for a few minutes longer. Add the vegetable broth to cover them.

Puree beans and diced tomatoes together in a blender until smooth. Add to the stew. Cook until the carrots and potatoes are tender. Add tamari and brown miso. If you would like a thicker stew, mix the flour with a small amount of water, and stir that into the stew. If you like more vegetables, you can also add diced mushrooms, celery, or any other fresh or frozen vegetables to this mix.

Note: Seitan is a chewy, protein-rich food made from wheat gluten. It’s often used as a meat substitute. You’ll find it in the refrigerated section of your grocery store or natural foods market. Miso is a concentrated, savory seasoning made from soybeans fermented with yeast. You’ll find it in jars (in a paste form) or packets (in a powdered form) in the international foods aisle of your grocery store or in an Asian market.

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.